Jonathan's Log
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| Jonathan |  | ... | 15-12-2020 @ 22:19 |
 the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Good session this evening. Bit of benching, bit of rowing  Bench: 15x20kg 12x40kg 10x60kg 2x10x80kg 15x80kg C2: Did 500m intervals between my brothers 800m and burpees sets. So I was averaging about 4-5 minutes between sets. 1:49.6 1:44.8 1:39.8 1:35.1 1:27.2 - this being the last set, I pushed it a bit harder, but it was actually quite comfortable. Held a steady pace throughout, didn't let the instant split show worse than 1:29 and kept the stroke rate fairly low (I can't remember what it was). I would have done a couple of cool downs but my brother needed to shoot off. | ||
| Jonathan | | ... | 16-12-2020 @ 22:05 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Very satisfying 5 x 1k today on the rower. C2: All 1000m. 3:28.8 3:17.4 3:03.3 3:19.0 3:28.9 The fastest set started out a bit quick out of the blocks, but settled into a steady pace in the middle. I had no desire to go for a PB, and I didn't, but I enjoyed the sprint at the end. I'm very sure I've got sub-3 in there at the moment, but I want to continue building up my fitness and possibly try for sub 2:55 when the time comes. Here is also a video from set 4, exhibiting what I think is pretty standard form for me. Please critique! https://www.youtube.com/watch?v=wvROm2PUNAk https://i.ibb.co/XZwRYcr/IMG-20201216-211327.jpg | ||
| Bim | | ... | 17-12-2020 @ 00:05 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 17.12.2020 @ 00:06 AM by Bim Excellent 1k's!As for technique, that is very much how I used to row, slide down the rail until the seat nearly bumps your heals, very little lean forward, heels coming up, shins going past vertical. This is a video of me from a couple of months ago: For me it is a powerful way of rowing, your back is constantly braced and you can get a very good drive with the legs. However, it's very difficult to increase the speed of the stroke when you need to, and it puts the legs under a lot of pressure. If you lean forward a little more this means you can drop the hips back a touch and the seat doesn't come as far down the rail, your heels don't rise, your shins don't pass vertical and you can increase your stroke speed a lot more if you need to. Take a look at this: It's got lot's of useful stuff in it, but I think the bit at 5:13 is what you are doing. Having said all that I'm trying to change my stroke at the moment and it's definitely a case of taking several steps back in order to (hopefully) go forward. At the moment it's tougher to do, slower and it feels awkward. I'm going to give it a couple of months though as I know how these things can be and assess how I'm going to go from there. You are obviously doing just fine with your stroke as it is, I only mention all of this as you asked | ||
| Jonathan | | ... | 17-12-2020 @ 07:40 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Thanks for all the feedback Paul. Very much makes sense too, and you don't realise you're overcompressing until you see yourself doing it and someone points it out. I do reduce the ROM with my legs on the 500m, I feel, but I definitely take a long stroke with longer distances. I really feel it in my legs too. I reckon the lack of a 11 to 1 back movement is my body subconsciously protecting itself as that's the area I've historically had issues with. I'll attempt to rectify it though. Thanks again | ||
| Jonathan | | ... | 17-12-2020 @ 21:02 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Not training this evening, but rather than clog up Paul's log, I thought I'd feedback a bit about first impressions on the Rathburn guide. It's just not a style of training I'm likely to engage with. It makes for tedious reading, and (for me at least) an even more tedious training proposition. I just don't have the time to put in hours and hours on the rower at lowish intensities, and I'd be bored out of my mind. I need to figure out an alternative, periodised approach to rowing which is more efficient with time, and keeps my interest. I really quite like the wave progression that Boar suggested, as I did yesterday. Building to one fast set and then backing off works well for me. Aiming to take a bit of time off each set each week is something I could work with. Anyway, I'd be interested if any of you guys had any ideas for engaging training for someone who's pressed for time. I won't row at UT1 - I would get bored. I want to progress my times on the various distances, but I know that for me a shorter time on the Erg at a higher intensity works. Please don't think me arrogant for rejecting the conventional approach. I'm sure it would work very well to improve my rowing, but it doesn't interest me so there is no point pursuing it. | ||
| unit94 |  | ... | 19-12-2020 @ 10:16 |
 what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | I am no expert at all but I do wonder sometimes how necessary all the very long distance work is if the goal is a faster 2k effort somewhere around the 6 minute mark. | ||
| Sparrow | | ... | 19-12-2020 @ 15:30 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | You can build your own custom programme on the Rathburn guide - you choose which sessions to do and how many of each in a week. Bim did this recently. | ||
| Sparrow | | ... | 19-12-2020 @ 15:31 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Or do this, recommended to me a few years ago by rowing God Macroth: A simpler version would be to do one steady distance session per week (30 minutes @20spm is a standard, but anything from 5-10km at a steady rate, no more than 26spm, will do fine), to improve your efficiency and your aerobic base; and one interval session per week, rotating through the following: - 8x500m/3:30 rest (2k – 3) - 4x1000m/5’ rest (2k + 1) - 4x750m/3’ rest (2k - 1) Use your most recent 2k PB pace as reference for the 2k +/-X. This is just to give you a general idea, it's not a do-or-die target and everyone is different. The first time you do these workouts, don't go out too fast, and keep some juice for the last rep (aka doing a "fast last"). The overall average pace for that session is your result. On your next attempt, aim to do all but the last rep at that average pace, and again go as fast as you can on the final rep (this is standard Pete Plan advice). By tracking your results from the interval sessions, you can have an idea of where your 2k should be (give or take a few seconds; it's not an exact correlation). | ||
| Boar | | ... | 19-12-2020 @ 15:55 |
 Nothing left in the tank. Member 5, 25593 posts Administrator | Post Edited: 19.12.2020 @ 15:59 PM by Boar I am unable to even consider doing the sessions that my fellow team members are doing .... I too cannot commit to putting in the time on the rower preferring to do interval sessions based around what i enjoy6 x 500m 1 rest at 2km PB pace 2 x 1000m 2 rest at race pace ... buliding up to 3 x 1000m 2r at race pace (an absolute killer) 3 x 2000m at varied pace but 2 of them are fairly hard 8 x 500 with decending times - 1:50 , 1:49 , 1:48 , 1:47 , 1:46 ....all the way down 1000m or 500m reps with different targets going off feel usually i try for 2 hard interval sessions a week and the rest i go 30 mins/5000m fairly tough or just a nice recovery row... oh and close to a race i do a 1500m at proposed race pace, just to get my head into the zone .....if i can do 1500m, i can hang on for another 500 it really gives me confidence going into a race. | ||
| Jonathan | | ... | 19-12-2020 @ 21:58 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Post Edited: 19.12.2020 @ 22:12 PM by Jonathan I appreciate all the input chaps. I'm just playing around with it at the moment, and I'm green enough that so long as I row regularly, I'll make gains. I have done 4.5 rowing sessions this week I trained a bit yesterday, doing 6x10x20kg seated shoulder press, before trying squats, but my right knee twinged quite unexpectedly on the bodyweight warmup. I tried a few reps with the bar, but it didn't help, so left that. I did 1500m on the rower, but thought it best to rest it. No idea what caused it. After my patella tendonitis (which is mostly better), my right knee remains quite unstable in certain movements. I'll drop squatting for the foreseeable, and replace with step back lunges once a week. Good rowing session today though. Knee still not 100% but rowing doesn't really seem to affect it much. C2: 2000m - 7:29.9 (1:52.4/500m) 24spm - warmup 2000m - 6:33.9 (1:38.8/500m) 27spm - 6.2 second pb 2000m - 6:43.1 (1:40.7/500m) 26spm - back off set, 3 seconds slower than previous pb 1000m - 3:55.8 cooldown Happy with that. Nominally intended as 2x2000 at 6:40 and 6:50, the first set was running slightly faster than required into the final 3-400m (at about 1:39.3) so I upped the pace in the final stages to get a modest pb. Not a max effort row at all, but gassed me a bit. Second working set was a touch tougher, but mainly as my dinner was repeating on me. I might try for a 2x2000 at 6:30 and 6:40 next time. https://i.ibb.co/gvqjbsn/IMG-20201219-212703.jpg https://i.ibb.co/0Fp23pj/IMG-20201219-212522.jpg | ||
| Sparrow | | ... | 19-12-2020 @ 22:02 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | You make it sound so easy. Nice work mate. | ||
| Jonathan | | ... | 20-12-2020 @ 21:37 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Sparrow said:You make it sound so easy. Nice work mate. It was fine. Next target is sub 3 minutes on the 1000m Bit of benching and rowing this evening. Bench: 2x15x20kg 10x50kg 10x70kg 3x10x90kg - last rep was a bit of a grind Concept 2: Repetitions of 500m 1:44.8 1:35.8 1:24.5 1:49.2 The fast set was best described as steady. Shoulders quite tired from benching, but not challenging and managed to speed up at the end. This is my target pace for 1k. https://i.ibb.co/NpYvSqS/IMG-20201220-211822.jpg | ||
| Sparrow | | ... | 21-12-2020 @ 11:22 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Crazy that you are aiming for that pace for a 1k. It's ball to the wall pace for me, that! | ||
| Jonathan | | ... | 21-12-2020 @ 17:25 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Sparrow said:Crazy that you are aiming for that pace for a 1k. It's ball to the wall pace for me, that! I think that my balls out pace is 1:15/1:16. I managed about 400m of that before dying completely a few weeks back. I can hold 1:24 and still accelerate at the end, but holding it for 1000m would be a very different proposition. | ||
| Jonathan | | ... | 21-12-2020 @ 21:35 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | A nice bodybuilding style session this evening. I do think that I have to do something that loads my back properly, as my right leg and the right side of my back has been a little achy in recent days. Still steering clear of deadlifting for the time being, but pendlay rows are a good substitute. Pendlay rows: 15x20kg 10x40kg 5x12x70kg Narrow grip lat pulldown: 5x20x50kg - half pronated, half supernated One arm tricep pushdown: 3x12x12.5kg each arm Banded tricep extension: 3x12x black band each arm DB curls: 15x12kg 3x15x15kg each arm Grippers: Lots of reps with the sport and trainer. Right a fair bit stronger than left today. Good arm pump  | ||
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